legs
squats
135 x 5
225 x 3
315 x 3
405 x 3 easy
455 x 2 PR
225 x 20
hack squats
135 x 10
225 x 10
315 x 3
deadlifts no wraps
135 x 2
225 x 1
315 x 1
405 x 1
495 x 0 grip sliped at the very top easy as hell tho.
back extensions
BW x 10
25 x 10
35 x 10
50 x 10
60 x 10
60 x 10
leg press
90 x 10
180 x 10
270 x 10
360 x 10
630 x 10
Pretty good workout.
when you decide you want to compete will you do it raw or with equiptment?
sick squating man
[quote]Clifford wrote:
when you decide you want to compete will you do it raw or with equiptment?[/quote]
Raw, I dont plan to compete until I have a record breaking total for my age group.
1465 would take 100% raw and the ADAU’s records
I would want to gym total about 1500+ before I went to take those totals tho.
[quote]redsox348984 wrote:
sick squating man[/quote]
Thanks those two reps with 455 were hard as all hell, no chance I could have gotten a third. I guess that means Im not as close to 500 as I thought.
[quote]n3wb wrote:
legs
deadlifts no wraps
135 x 2
225 x 1
315 x 1
405 x 1
495 x 0 grip sliped at the very top easy as hell tho.
[/quote]
since youll be competeing raw do you feel your grip strength will hold you back in your deadlifts?
[quote]Clifford wrote:
n3wb wrote:
legs
deadlifts no wraps
135 x 2
225 x 1
315 x 1
405 x 1
495 x 0 grip sliped at the very top easy as hell tho.
since youll be competeing raw do you feel your grip strength will hold you back in your deadlifts?[/quote]
No, a couple weeks/months ago I started deadlifting with just chalk and my grip strength went through the roof.
I can hold onto a good 500lbs with chalk right now so when I start traning it Il be fine.
I hate to let my grip under work my back so I use wraps plus I can realy focus on the pull its self rather than have to worry about grip. Also my gym dosent allow chalk and I usualy deadlift there because I have more options of things to do there.
Next week I will get my program in order. I will ad grip training abb training and upper back training.
That should keep things in check.
assistance workout
Power shrugs
135 x 5
225 x 5
315 x 5
405 x 5
495 x 5
545 x 5
600 x 3 PR
pulldowns
4 x 8 weight varies
face pulls
4 x 10
side bends
3 x 10 with 100lbs
decline sit ups with BW
4 x 10
hammer curls
25 x 10
60 x 10
60 x 9
60 x 9
60 x ?
regular dumbell curls
40 x 10
40 x 8
I also benched earlier I think the goal was friday and sunday. Thursday and sunday isnt bad tho.
130 x 3
130 x 5
150 x 3
180 x 3
220 x 3
275 x 5 missed 6
285 x 1 missed 2
Not much energy but still 275 x 5…
Deadlifts
135 x 3
135 x 2
225 x 1
315 x 1
405 x 1
440 x 2 working set + belt
Speed deads… hard as hell
350 x 3
350 x 3
350 x 3
350 x 3
350 x 3
350 x 3
350 x 3
350 x 3
Stiff leg deads 2" below knees
315 x 8
315 x 8
315 x 8
Yates rows
225 x 8
225 x 8
225 x 8
Pulldown palms faceing me
4 x 8 including my warm up set
Good morning
225 x 10
315 x 10
315 x 10
verry hard long workout…
good workout bro. so it looks like you set the coan deadlift routine for 585?
Yep Im not sure how its going to work but th workouts are hard enough.
Benched today after eating breakfast right after I work up was tired assss hell and my only carbs were from a potato.
flat 135 x 5
210 x 10
210 x 10
close grip
185 x 10
185 x 10
incline
170 x 9
170 x 10
From now on I need to eat at least 3 carb meals before a workout and take a freezing cold shower to wake up my cns. Because that was hard…
in 10 weeks I will have had this log for a year so heres the plan
Bench program for 7 weeks then 3 weeks of the Blast your bench program. I will bulk for those 3 weeks with creatine and 350 grams protein 4800 calories I am doing 5x5 box squats for the next 10 weeks shooting for 445 x 5 and the ed coan deadlift program for 10 weeks shooting for 585.
Here is the bulking diet I will follow in 7 weeks.
4 eggs 320 32
potato 100
2 servin cheese 200 10
hamburger patty 330 29
2 cup milk 220 16
2 scoop whey 240 46
1 serving oat meal 100 4
2 pieces bread 220 8
half can chicken 175 25
4tbs mayo 200
2 pieces cheese 200 10
Bench
2 cup milk 220 16
frozen banana 175
blue berrys 50
straw berrys 100
honey. 200
scoop whey. 220 46
2 cup milk 220 16
2 scoop whey 240 46
1 serving oat meal 100 4
Other workout optional
muffin 250
burger patty 330 29
2 servings broccoli 40
2 servings cheese 200 10
4850 350
As of right now I am 239 42.5 " waist eating 3000 cals a day roughly 250 grams protein per day.
Once I get to 40" waist I will do the 3 week bulk with the blast your bench program and then just level off for a little bit.
It would be ncie to get my gym lifts up to 1470 useing wrist wraps for deadlift and touch and go/slight bounce in the bench press.
So here are my insane goals for the next 10 weeks. Probably wont get them but why sell my self short?
350 bench
600 deadlift
520 squat
always good to set your goals high.
is it just me or is it really hard to do the incline numbers for that routine. i had to lower my numbers on that cause i couldnt get what i was suposed to. it is a weakpoint for me though
[quote]redsox348984 wrote:
always good to set your goals high.
is it just me or is it really hard to do the incline numbers for that routine. i had to lower my numbers on that cause i couldnt get what i was suposed to. it is a weakpoint for me though[/quote]
Yeah I dont know whats up with that. I missed my 10th rep on with just 170 then again the whole thing was hard.
Oh well live and learn I wont be lifting in shity conditions any more.
yo N3wb,
your doing great man. awesome numbers. good luck in the future and ill let you know that right now you make me feel like a puss b/c i cant seem to get numbers like you. im goin to try and compete with your numbers tho once i get fully healed up (shattered my finger and takin FOREVER to heal).
again, great job.
nate
[quote]coolnatedawg wrote:
yo N3wb,
your doing great man. awesome numbers. good luck in the future and ill let you know that right now you make me feel like a puss b/c i cant seem to get numbers like you. im goin to try and compete with your numbers tho once i get fully healed up (shattered my finger and takin FOREVER to heal).
again, great job.
nate[/quote]
Thanks man, As far as the numbers I had to get fat to get them.
haha. been there… but then i seem to stagger and get stuck. im on essentially another slow bulk right now… plan on hittin 260 or so but want to keep it leaner than the last one (got up to about 24%bf which isnt horrible but bigger than i wanted). right now im 225 or so after the V-diet to cut weight.
at 6’2 i need more size and i actually felt weak and small till just recently when i have been gettin poofy again…
anyway, keep us updated on your progress so we know how your doing.
nate out
Curls
40 x 10
60 x 10
80 x 10
100 x 10
120 x 10
135 x 5
Situps with sore abs
4 x 10
abs are sore I have never realy done them its wierd haveing a pump in your abbs
Box squats slightly lower than last time if only by 1/3 of a inch.
135 x 5
225 x 3
Work sets
285 x 5
305 x 5
325 x 5
350 x 5
405 x 5 PR
Im sure I can get 410-420 x 5 now with out a box squats were with a slight pause
Im verry happy with 405 after all those working sets especialy dieting I think Im gettin stronger.
dumbell curls
20 x 10
40 x 10
60 x 6
pulldown in 45lb playes per side
3 x 8
4 x 8
5 x 5
3 x 10
3 x 15-20
Thats all. Very pleasing workout tho.
Well 240lbs 41.75" waist the fatest I was I had a 44" waist and I was around 248
Incase any of you didnt know I started bulking at 200lbs with a 40" waist so Im pleased with the results.
So Id probably have 40- at 230 not realy sure what that means.
I told everyone In my school I was going to be the strongest person in my highschool the lifts are
325 bench
475 squat
265 clean
And they probably went up over summer.
I decided to stop my diet even tho its goin great. And bulk for 3 weeks and then maintain my cals for 3 weeks and then lower them for another 3 weeks before school I think my strength gains would be better.
Im still shooting for the same lifts only I will do the blast your bench program instead of Ed Coans bench program and Im only going to deadlift once in the 3 weeks and it will be on the last day or so of the bulk and just to max out.
5 squat workouts
1 deadlift workout
15 bench workouts
15 calv workouts
9 back workouts
and I will do traps and biceps as needed.
Im feeling realy good about doing this. I think I will be able to pack on another 6+lbs of muscle and get my waist down to the same size before summer is over only I will have much more strength!
Bulk started today workouts start sunday.
Only about 8 weeks until I have had my log on here for a year. trying to make as much progress as humanly posible in that timeframe.